Air Step Class Tips:

Air steps class expectations:

• Please come with a partner. Last time people showed up without one, but we really would like you to have someone with you whom you feel comfortable with.
• Please show up on time. Please.
• We would like you to have experience already with air steps. It would also be beneficial to practice the ones you know before attending the class.

The following are videos of air steps you may want to be thinking about:

Here is the list of air steps we will be teaching:

• Trapeze
• May pole
• Pancake to Water Fall
• Kip
• Spring Board
• Front Flip from Charleston

Exercises we suggest you do either daily or every other day before the workshop:

• Hands stands against wall: Bend your elbows slightly without toughing you head to the floor. Then, see how long you can hold this position. (Start by holding yourself for 5 sec. Take a break, try for 7 sec, take another break, and try for 9 sec). The goal of this exercise is to make sure that you can hold your own weight.
• Back bends against the wall. Face away from wall, then extend your arms and bend your back, walk down wall using your hands till you reach the floor. Hold for 5 sec. The purpose of this exercise is to train you to find your arch.
• Pushups with elbows in. You are NOT allowed to go knee pushups. This is on your feet. I don't care how many you do. Do what you can. I want you to find out how well you can hold your own weight. It is important for women to be strong and hold their own in air steps. Please try keeping your elbows close to your ribs. If you cannot succeed in this, go ahead and move your elbow out. Concentrate also on holding in your stomach muscles and keep your back straight.
• Crunches – get those abs nice and tight.
• Stomach and back Stretches – Prepare your bodies for physical exertion. The lifts will be easier when you have more flexibility.

• Stomach, shoulder and back stretches. One thing that you will find is that your arms will get very sore afterward. You will also tire quickly if you are not loose. Please do all the stretches you can think of for these areas in particular, but remember the entire body as well.
• Tie one end of a rope around your waist and the other to a heavy object like a ball. Let the object swing back and forth between legs. Now, do hip thrusts to attempt to get the object to fly in the air. Attempt to catch the object above you waist, don't bend down to get it.
• Lunges with about 80 pounds of weight.
• Wall angels, a little trick taught to me by Rosebud. Stand up against a clear wall with your back and head resting against it. Bring up your arms and hold your elbows at 90 degree angles. Move your arms up and down in a snow angle motion. Do about 15 reps and repeat 3 times.
• Body Push-ups, Hand stands against wall and push you self up and down the wall. Do as many as possible.
• Crunches, again, do as many as possible.